Night Owl vs. Early Bird: Discover Your Optimal Productivity Pattern

I’ve always been a night owl. Since I was young, I found it easy to stay up all night and hard to get out of bed in the morning. I’ve also been on a journey to see if I could “switch sides” and become an early bird (it’s still a work in progress). I wonder if our natural inclination towards being a night owl or an early bird can be changed. But what does being a night owl really mean? or an early bird? Understanding whether you are more productive in the morning or night can significantly impact how you manage your time, achieve your goals, and maintain a healthy work-life balance. Here’s a closer look at the night owl vs. early bird debate and how to discover which pattern works best for you.

Understanding Your Chronotype

Your chronotype refers to your natural tendency to be active during certain times of the day. People generally fall into one of three categories: morning chronotypes (early birds), evening chronotypes (night owls), or intermediate chronotypes (neither early nor late). Each chronotype has its distinct characteristics and peak productivity times.

• Early Birds: Early birds typically wake up early and feel most alert and productive in the morning. Early birds also often find that their energy levels decline in the afternoon and evening.  My mom for example, always gets up around 6 AM (with or without an alarm) and heads straight to the local farmer’s market (in China, it opens around 7 AM). She also sleeps around 10 to 11 PM every night like clockwork.  
• Night Owls: Night owls, on the other hand, are most active and productive later in the day. They may struggle with early mornings and afternoons but find themselves full of energy and creativity in the evening (in my case, I’m most alert after 11 PM). 
• Intermediate Chronotypes: Those who fall into the intermediate category may not have a strong preference for either morning or evening but can adapt their productivity patterns based on their schedule. 

Identifying Your Optimal Productivity Pattern

To determine whether you are a night owl or an early bird, observe your natural sleep-wake cycle and energy levels throughout the day. Pay attention to when you feel most alert, focused, and productive.

Self-Assessment Tips:

• Track Your Energy Levels: For a month, keep a journal noting your energy levels and productivity at different times of the day. Record when you feel most awake and when your energy dips.
• Monitor Sleep Patterns: Assess your sleep patterns and how easily you fall asleep and wake up. It may be tricky if you have a sleep disorder like I do. However, in general, if you naturally stay up late and have difficulty waking up early, you might be a night owl. Conversely, if you wake up early without an alarm, even on weekends, and struggle to stay awake in the evening, you might be an early bird. I’ve found myself somewhat in a weird middle ground since I’ve been trying to transition into an early bird. When my insomnia hits, I get up around 4-5 AM (my sleep is typically on and off when this happens). However, on the occasion I get a full night’s sleep (meaning I fall into a deep sleep) usually I’ll go to bed at 11 PM and wake at 9:30-10 AM. This is a great improvement from my past, where I would fall asleep at 3 AM and wake up at 2 PM the next day.
• Evaluate Performance: Reflect on when you perform best on tasks, whether it’s during the morning or evening. Consider how your performance aligns with your natural tendencies.

Optimizing Your Daily Routine

Once you identify your optimal productivity pattern, tailor your daily routine to align with your natural chronotype. Here’s how to make the most of your productivity peaks:

• For Early Birds:
  • Morning Routine: Schedule demanding tasks that require concentration in the morning hours. This might include brainstorming sessions, strategic planning, or critical project work.
  • Afternoon Adjustments: Plan less intensive tasks for the afternoon, such as administrative work or meetings. Allow for short breaks to recharge.
  • Evening Wind-Down: Create a relaxing evening routine to wind down and prepare for sleep. Avoid stimulating activities and screens before bed to maintain a healthy sleep schedule.
• For Night Owls:
  • Evening Routine: If you’re able to, schedule important tasks and project work for the evening when you are most alert and focused. 
  • Morning Adjustments: If possible, plan lighter tasks or meetings for the morning. Allow yourself some flexibility to start the day at your own pace.
  • Night-Time Productivity: Utilize your peak productivity time in the late evening for tasks that require deep concentration. Make sure to manage your schedule to avoid staying up too late.
• For Intermediate Chronotypes:
  • Flexible Scheduling: Since your productivity pattern may vary, create a flexible schedule that allows you to adjust tasks based on your energy levels. Incorporate periods of rest throughout the day.

Adapting to Social and Work Demands

While it’s important to align your routine with your natural productivity pattern, you may also need to adapt to work-related demands and society’s social norms. It’s no surprise our society has sayings like “early bird gets the worm” and the like. 9-5 workdays, which are the bulk of most jobs, suit early risers. If you are a night owl, you might find it hard to function during “normal” business hours. There can be a certain stigma around being a late riser as well, but try to set that aside. There are many important night owl jobs, overnight doctors and nurses, security guards, etc. and they all require someone to do them.  The best recommendation I can give to people who are struggling is doing freelance or 2nd/3rd shift jobs. It may be hard not to feel the pressure of having to change your schedule though, but I know if you do want to change your chronotype, for whatever reason, it’s possible.

Tips for Adaptation:

• Communicate Your Needs: If it’s possible, find a job with a schedule that suits your chronotype. (I used to work a standard 9 to 5 but felt like a zombie most days.) If you are able, discuss your preferences with an employer/team so you can schedule important tasks when you are most apt to take care of them.
• Implement Time Management Strategies: Use time management techniques such as the Pomodoro technique or time blocking to stay focused and organized, regardless of your chronotype.

Conclusion

Understanding whether you are a night owl or an early bird is key to optimizing your productivity. By aligning your daily routine with your natural energy levels, you can ideally maintain a healthier work-life balance. Try to embrace your natural chronotype as much as possible though and make adjustments to your schedule that support your personal needs.  If you need to make changes to your sleep schedule, start small and adapt to your new energy levels as they fluctuate through the day. You can do it!